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Mediterranean Farro Salad with Arugula and Walnuts
Farro salad recipe, prepared Mediterranean-style with peppery arugula, fresh veggies, feta and a good handful of walnuts. It’s the perfect weeknight meal and is even better for lunch the next day! You can cook the farro and prepare the dressing ahead of time (see recipe notes).
Prep Time
15 mins
Cook Time
15 mins
Servings: 6 people (up to)
Calories: 1982 kcal
Course:
Salad
Cuisine:
Mediterranean
Ingredients
For the salad
- 1 cup dry farro
- kosher salt
- 2 cups baby arugula
- 1 cup cherry tomatoes, halved
- 2 green onions, trimmed and chopped
- 1 bell pepper (any color), cored and chopped
- ¾ cup walnut halves/pieces
- ½ cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- ¼ cup chopped fresh dill
- feta cheese, to your liking
For the dressing
- 5 tablespoons Homemade Greek salad dressing, (use this salad dressing recipe), more to your liking
Instructions
- Cook the farro. Bring 3 cups of water, seasoned with kosher salt, to a boil. Add the farro and lower the heat to medium. Simmer for 20 to 40 minutes, depending on the kind of farro you are using. The farro will have absorbed the water but use a sieve to fully drain. If you like, spread the farro on a tray or sheet pan and pat dry with a paper towel.
- Make the dressing using this Greek salad dressing recipe.
- Toss the salad together. In a mixing bowl, combine the farro (still somewhat warm) with the arugula, tomatoes, onions, peppers, walnuts, and fresh herbs. Pour the salad dressing, then toss well. Taste and adjust seasoning. Finish with a sprinkle of feta cheese to your liking.
Cup of Yum
Notes
- You can cook the farro a day or two ahead of time and keep it in the fridge until you are ready to make the salad. While plain farro will keep in the fridge for 4 to 5 days, you should also budget some days for leftover farro salad once mixed.
- You may not use all the Greek dressing in this farro salad recipe. Store leftover dressing in a tight-lid glass jar in the fridge for 1 to 2 weeks and use as needed.
- Leftovers: store leftover farro salad in the fridge for 2 to 3 days (this will depend too on whether you cooked the farro or prepared the dressing ahead of time).
- Visit Our Online Shop for quality Mediterranean ingredients including extra virgin olive oils and spices.
Nutrition Information
Calories
198.2kcal
(10%)
Carbohydrates
30.5g
(10%)
Protein
5.9g
(12%)
Saturated Fat
0.8g
(4%)
Cholesterol
0.4mg
(0%)
Sodium
20.9mg
(1%)
Potassium
313.6mg
(9%)
Fiber
6.9g
(28%)
Sugar
1.9g
(4%)
Vitamin A
1054.2IU
(21%)
Vitamin C
32.4mg
(36%)
Calcium
53mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6people (up to)
Amount Per Serving
Calories 1982
% Daily Value*
| Calories | 198.2kcal | 10% |
| Carbohydrates | 30.5g | 10% |
| Protein | 5.9g | 12% |
| Saturated Fat | 0.8g | 4% |
| Cholesterol | 0.4mg | 0% |
| Sodium | 20.9mg | 1% |
| Potassium | 313.6mg | 7% |
| Fiber | 6.9g | 28% |
| Sugar | 1.9g | 4% |
| Vitamin A | 1054.2IU | 21% |
| Vitamin C | 32.4mg | 36% |
| Calcium | 53mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.